Tofu & Mushroom One-Pot Spiral Pasta

Serves 6-8 | Prep time: 10 mins | Cooking time: 20 mins

INGREDIENTS

• 450g/16oz firm tofu
• 1.25L/42 fl oz liquid vegetable stock (low sodium)
• 2 garlic cloves (add more if you like)
• 6 large mushrooms
• 1 yellow capsicum (bell pepper)
• 3 spring onions
• 1 tsp dried oregano
• 1/2 tsp cayenne pepper
• 500g/18oz wholemeal spiral pasta
• Garnish: fresh herbs of choice

METHOD

1. Break up the tofu into chunks and place in a blender along with the garlic cloves and the liquid vegetable stock. Blend for a couple of minutes.
2. Chop the mushrooms and capsicum into chunks, and finely slice the onion.
3. In your pot, add all the ingredients (blended tofu sauce, mushrooms, capsicum, onion & spices). Gently mix all the ingredients.
4. Use the manual setting on your Instant Pot or pressure cooker, and set the cooking time to 8 minutes. If you’re not using wholemeal pasta, you can set the cooking time to 5 or 6 minutes. When the pressure cooking has finished, allow the pot to sit for about 5 to 6 minutes as it gradually releases steam, then do a quick release with a towel or a lid held above the vent to protect yourself from the hot steam.
5. Pop open the lid and stir. Serve warm with your chosen garnish.

Before and after photos. The Left photo shows all ingredients in the pressure cooker pot before being cooked. The Right photo shows the spiral pasta and other ingredients after they’ve been pressure cooked.

Macros per serve (based on 6 serves from one pot) – Carb: 65g  Fat: 5g  Prot: 25g  Calories: 405

Note: To increase protein per serve, replace the wholemeal pasta with a lentil or chickpea pasta, however the cooking time may need to be set to 4 or 5 minutes as they take less time to cook.